House of therorschach: Occasional workouts and more occasional workouts

[therorschach]

Squat:
45x5
45x5
135x5
185x5
235x3
265x2
290x3
290x3
290x3
290x3
290x3
290x3
290x3
290x3

Squats tough but alright.

Bench Press:
45x5
45x5
100x5
100x5
130x5
155x3
175x2
185x4
185x4
185x4
185x4
185x4
185x4

Bench tough, but managed to do 6x4 solidly.

Pull-ups:
BWx8.8
BWx6.7
BWx4.8
BWx5
BWx5

Pull-ups alright.

Dips:
BWx15
BWx10

Dips good.

[therorschach]

Today is not a good day. I came into the gym and found that they moved all of their Crossfit equipment - Rogue racks, barbells, etc - to another location. What was once a place where I can easily do barbell lifts without having to work in or wait is now gone. This really sucks. I may have to find another gym. Ugh. Such BS.

Power Cleans:
65x3
65x3
95x3
95x3
120x2
135x3
135x3
135x3
135x3
135x3

Have not done PCs in a while. Last time I did them, I took some videos and found I was not racking the bar properly. Instead of "catching" the bar with my shoulders, I was catching the bar with my hands and then racking on my shoulders. Unfortunately, today I could not get away from racking the bar with my hands rather than on my shoulders.

Incline Bench Press:
45x10
45x10
80x8
100x8
120x9
120x9
120x9

Never did incline bench before. Top sets were tough but alright. Hope it does not f*ck up OHP tomorrow.

Cycling:

3 min warmup at lvl 4
20 sec sprint at lvl 9 / 100 sec rest at lvl 4
20 sec sprint at lvl 11 / 100 sec rest at lvl 4
20 sec sprint at lvl 11 / 100 sec rest at lvl 4
20 sec sprint at lvl 11 / 100 sec rest at lvl 4
20 sec sprint at lvl 11 / 100 sec rest at lvl 4
3 min colldown at lvl 4

Have not done cardio in a while. The sprint levels were not too challenging.

[knowles.ja]

Sorry about the gym troubles, friend.

[therorschach]

Squat:
45x5
45x5
135x5
185x5
230x5
230x5

Squats.

Standing OHP:
45x5
45x5
70x5
70x5
100x3
120x2
130x3
130x2
130x3
130x2
100x10
100x8

Presses heavy.

Barbell Curl:
65x10
65x10
65x8

Curls alright.

Hyper-extensions:
35x8
35x10
35x10

[therorschach]

Sorry about the gym troubles, friend.

Gonna stick around at this gym for a while but there is another gym about 15 minutes away from me that seems PL friendly so there are some options.

[therorschach]

No ID this weekend.

Squat:
45x5
45x5
135x5
185x5
235x3
265x2
290x3
290x3
290x3
290x3
290x3
290x3
290x3
290x3

Had to squat in one of the 2 racks upstairs. This particular rack I haven't used in over a year. The spotter bars are too wide and the plates kept hitting the sides. After a few top sets I just removed the spotters. Top sets heavy, but ok.

Bench Press:
45x5
45x5
100x5
100x5
130x5
155x3
175x2
185x4
185x4
185x4
185x4
185x4
185x4

Bench tough.

Pull-ups:
BWx7.8
BWx5
BWx5
BWx5

Pull-ups tough.

Dips:
BWx13
BWx10

Dips alright.

[therorschach]

Squat:
45x5
45x5
135x5
185x5
235x5
235x5

Squats.

Standing OHP:
45x5
45x5
70x5
70x5
100x3
120x2
130x4
130x3
130x3
115x5
115x5
100x9

Presses heavy but a little better than last week. Added some back-off sets of 5 at 115, which were good.

Barbell Curl:
75x8
65x8
65x8

Curls alright.

Hyper-extensions:
35x10
35x10
35x10

[therorschach]

Decided to reset squats and deadlifts. Will try to push singles/doubles/whatever for bench although I don't see it lasting very long.

Squat:
45x5
45x5
135x5
185x5
230x4
260x2
285x5

Top set felt heavier than it should have been but it was alright.

Bench Press:
45x5
45x5
100x5
100x5
140x5
170x3
190x2
205x1 <-- PR
205x1
205x0
205x1

Another PR, although I'm pretty much redlining it at this point. Singles were felt tough, very slow bar speed. Failed the 3rd single although I think I just gave up 1/2way through the rep.

Deadlift:
135x5
135x5
195x5
230x5
270x3
305x3

Gym was closing so I could not get my top set (i.e. 330) in.

Also ordered a belt. Can't wait until it comes in.

[therorschach]

Could not get my VD workout in yesterday.

Squat:
45x5
45x5
135x5
185x5
225x3
255x5
255x5
255x5
255x5
255x5

Squats alright. Could not get a decent bar placement on my back for the first few sets (think the bar was too low).

Bench Press:
45x5
45x5
105x5
105x5
140x3
170x2
187.5x3
187.5x3
187.5x3
187.5x3
187.5x3
187.5x3
187.5x3
187.5x3

Bench very heavy. Was not tight enough and sitting out too far for the first few sets and I think my grip was too narrow but somehow managed to get all 8 sets.

Pull-ups:
BWx8
BWx6
BWx5
BWx4.7

Pull-ups tough.

Dips:
BWx10
BWx10

Dips alright.

[therorschach]

Didn't want to move my entire schedule up a day so instead of doing RD or AD (or nopt working out) I just did some amalgam of both, doing the worst of both worlds.

Standing OHP:
45x10
45x10
75x5
75x5
100x3
120x2
130x2
115x5
115x4
115x4
95x6

Just benched the day before so presses were tougher than usual. Tried 130 anyway but could only get 2.

Power Cleans:
65x3
65x3
65x3
95x3
95x2
120x3
120x3
120x3
120x3
120x3
120x3

PCs a little annoying. Tried focusing on "catching" the bar with my shoulders. Could do this with the warmups but when I got the top sets I could not get away with catching with my hands first and then racking on my shoulders. I think I'm not getting under the bar properly.

Barbell Curl:
75x6
65x8
65x6

Meh.

[therorschach]

Want to do some cardios more often (but not enough to impact lifting).

Walking (treadmill):
5 min, 2.5mph, 0% incline
53.5 min, 3mph, 5% incline

This was easy, could have walked another hour or so but my feet probably would have been sore.

[therorschach]

Got to the gym earlier for a change so was able to get a full workout in.

Squat:
45x5
45x5
135x5
185x5
235x3
265x2
290x5

Squats good, top set better than last week. Nice and solid, good ROM and tightness throughout the entire reps.

Bench Press:
45x5
45x5
100x5
100x5
145x5
170x3
190x2
205x1
205x1
205x1
205x1
205x1

Bench still very heavy. Did 5 singles this time. Tried for a double on the first top set but did not get it. However, did not fail the remaining singles.

Deadlift:
135x5
135x5
185x5
235x5
270x3
305x2
335x5

DLs alright.

Bench Press:
160x9
160x8

Back off sets still heavy.

Chin-ups:
BWx9.9
BWx6
BWx5
BWx5

Chins alright.

Lying Barbell Triceps Extension:
70x10
70x8

Skulls tough.

Face Pulls:
30x15
30x12
30x12

FPs alright. Felt a burn somewhere in my upper back, no idea if it was my rear delts.

[therorschach]

Got to the gym an hour earlier than usual. Somehow managed to get one of the squat racks anyway.

Squat:
45x5
45x5
135x5
175x5
210x3
240x2
260x5
260x5
260x5
260x5
260x5

Squats alright. Relaxing too much at the bottom on some reps. Can usually tell this as it hits my lower back harder than usual.

Bench Press:
45x5
45x5
100x5
100x5
135x5
155x3
175x2
187.5x3
187.5x3
187.5x3
187.5x3
187.5x3
187.5x3
187.5x3
187.5x3

Bench still heavy. The first 3-4 sets were very heavy and I was concerned I wasn't going to make 8 sets but noticed my rest times were too short so I rested a little longer, so the later sets were not too bad.

Pull-ups:
BWx9
BWx6.6
BWx4.8
BWx4
BWx4

Pull-ups tough.

Dips:
BWx12
BWx9
BWx8

Dips tough.

[therorschach]

Power Cleans:
45x?x? <-- some hang cleans wit the bar
65x3
65x3
65x3
95x3
95x3
95x3
120x3
120x2, 120x0, 120x1
120x3
120x3
120x3
120x3

PCs better than last week. Racked the bar good, no catching with the hands. One the second set, pulled too slowly (focused too much on getting the bar into the jump position) so my jump was diluted. All other reps good.

Barbell Row:
95x8
120x7
135x10
135x8
135x8

Rows heavy. When it comes to Pendlay rows I can never tell when I'm crossing the line between strict form and non-strict form.

Cycling:

3 min warmup at lvl 5
20 sec sprint at lvl 10 / 100 sec rest at lvl 5
20 sec sprint at lvl 10 / 100 sec rest at lvl 5
20 sec sprint at lvl 10 / 100 sec rest at lvl 5
20 sec sprint at lvl 10 / 100 sec rest at lvl 5
4 min cooldown at lvl 5

Intervals tough.

[therorschach]

Worked out at the gym near work. Haven't been there for a while. Apparently they added another squat rack. Not bad.

Squat:
45x5
45x5
135x5
175x5
210x5
210x5

Squats.

Standing OHP:
45x5
45x5
75x5
75x5
100x3
120x2
130x3
130x2
130x2
115x5
115x5
100x9

Presses very heavy. Back-off sets alright.

Barbell Curl:
75x8
75x6
75x5

Curls tough.

Hyper-extensions:
35x12
35x12
35x12

[therorschach]

Walking (treadmill):
5 min warmup, 2.5mph, 0% incline
60 min, 3mph, 7.5% incline
5 min cool-down, 2mph, 0% incline

Bumping the incline made a bit more challenging, will probably do smaller jumps.

[therorschach]

Squat:
45x5
45x5
135x5
185x5
235x3
270x2
295x5

Squats alright. Top set heavy, but not bad.

Bench Press:
45x5
45x5
100x5
100x5
145x5
170x3
190x2
207.5x1 <-- PR
207.5x1
207.5x1
207.5x1
207.5x1

Top sets still heavy. Could not bench in the PL bench station but was able to use one of the other squat racks with no issues. Tried for a double for the first set but failed. However, did not fail any of the remaining singes.

Deadlift:
135x5
135x5
190x5
230x5
270x3
310x2
340x5

Top set a little heavier than expected, but alright.

Bench Press:
160x8
160x8

Back off sets still heavy.

Chin-ups:
BWx10
BWx8
BWx6.7
BWx5

Chins alright.

Lying Barbell Triceps Extension:
70x10
70x10

Skulls tough.

Face Pulls:
30x15
30x12
30x12

FPs alright (I guess, lolidunno).

[Lencho]

I'm proud of you, friend.

[therorschach]

I'm proud of you, friend.

Hey thanks bro.

[therorschach]

Got to the gym even earlier than last week. Was surprised to find both the first floor squat racks empty.

PreWO nutrition was non-existent and I only had 1200 kcal in me for the day (most of it during morning and afternoon) so energy was a bit lacking.

Squat:
45x5
45x5
135x5
175x5
210x3
240x2
265x5
265x5
265x5
265x5
265x5

Squats felt heavy than expected. Think I was not resting enough.

Bench Press:
45x5
45x5
100x5
100x5
135x5
155x3
175x2
190x3
190x3
190x3
190x3
190x3
190x3
190x3
190x3

Bench heavy. Like last week, the first 3-4 sets were very heavy but somehow found my groove during the later sets. Think I was landing too low on my chest for the first few work sets.

Pull-ups:
BWx9
BWx7
BWx5.9
BWx5
BWx4.9

Pull-ups tough.

Dips:
BWx12
BWx10
BWx8

Dips tough.

[therorschach]

Power Cleans:
45x3 <-- some hang cleans wit the bar
65x3
65x3
95x3
95x3
110x1
125x3
125x3
125x3
125x3
125x3
125x3

PCs good, no issues.

Barbell Row:
95x8
115x6
135x8
135x8
135x8

Rows heavy.

Cycling:

3 min warmup at lvl 5
20 sec sprint at lvl 12 / 100 sec rest at lvl 5
20 sec sprint at lvl 12 / 100 sec rest at lvl 5
20 sec sprint at lvl 12 / 100 sec rest at lvl 5
20 sec sprint at lvl 12 / 100 sec rest at lvl 5
20 sec sprint at lvl 12 / 100 sec rest at lvl 5
3.5 min cooldown at lvl 5

Intervals tough.

[therorschach]

Tired as f*ck. Not a lot of energy today.

Squat:
45x5
45x5
135x5
185x5
210x5
210x5

Squats.

Standing OHP:
45x5
45x5
75x5
75x5
100x3
120x2
130x3
130x3
130x2
115x5
115x5
100x9

Presses very heavy. Back-off sets also heavy.

Barbell Curl:
75x7
75x7
75x6

Curls tough.

Hyper-extensions:
35x10
35x10

I hate the hyper extension station at this gym. It's too wobbly and the angle seems to be too narrow.

[therorschach]

Walking (treadmill):
5 min warmup, 3mph, 0% incline
60 min, 3mph, 8% incline
3 min cool-down, 2mph, 0% incline

Incline walking still somewhat challenging. Had to push myself to do the full 60min.

[therorschach]

Managed to pull something and get a stiff neck this morning. Ugh.

Squat:
45x5
45x5
135x5
135x5
185x5
235x3
275x2
300x3
300x2

Squats very heavy. Top set much heavier than last week for some reason. Was hoping for a decent 5, but nope.

Bench Press:
45x5
45x5
100x5
100x5
135x5
155x4
175x3
195x2
210x1 <-- PR
210x0
210x0
195x1

Bench a complete disaster. Only got one single and failed the second and third attempt. Tried 195 and could only get 1 rep as well. Such a disappointment.

Deadlift:
135x5
135x5
185x5
235x5
275x3
315x2
345x5

Top set still little heavier than expected, but ok. Had a hard time getting into proper back position due to stiff neck.

Bench Press:
150x8
150x8
150x8

Back off sets good. Solid form.

Chin-ups:
BWx9.9
BWx6.9
BWx6
BWx5

Chins tough.

Lying Barbell Triceps Extension:
70x10
70x8

Skulls tough.

Face Pulls:
30x15
30x15
30x13

FPs alright.

Squats and deads are feeling much heavier than usual despite resetting the weight recently. Bench also sucking. I noticed my fats this week were unusually low (around 20-40g) due to some macro management oversight (was trying to get more protein but overdid it). Not sure if this has anything to do with workouts sucking. Who knows.

[therorschach]

Squat:
45x5
45x5
135x5
175x5
210x3
240x2
265x5
265x5
265x5
265x5
265x5

Squats still heavy. Felt heavier than last week. Almost threw up, but didn't.

Bench Press:
45x5
45x5
100x5
100x5
135x5
155x3
175x2
190x3
190x3
190x3
190x3
190x3
190x3
190x3
190x3

Bench heavy but better than last week. All triples were good. May move into 4s soon.

Looking back on last ID, I noticed I've been rotating my hands a bit too much on my grip which may be causing my elbows to flare too much. Focused on not doing this too much and it helped for today.

Pull-ups:
BWx9.7
BWx6.9
BWx5.9
BWx5
BWx5

Pull-ups tough.

Dips:
BWx12
BWx10
BWx8

Dips tough.

[therorschach]

Power Cleans:
45x3 <-- some hang cleans wit the bar
65x3
65x3
95x3
95x3
120x1
130x2, 130x0, 130x1
130x3
130x3
130x3
130x3
130x3

PCs tougher than last week. Missed the 3rd rep the first set but got it on the 4th try.

Barbell Row:
95x8
115x6
135x8
135x8
135x8

Rows alright.

Cycling:
5 min warmup at lvl 5
20 sec sprint at lvl 13 / 100 sec rest at lvl 6
20 sec sprint at lvl 13 / 100 sec rest at lvl 6
20 sec sprint at lvl 13 / 100 sec rest at lvl 6
20 sec sprint at lvl 13 / 100 sec rest at lvl 6
5 min cooldown at lvl 6

Intervals tough.

[therorschach]

Squat:
45x5
45x5
135x5
185x5
210x5
210x5

Squats.

Standing OHP:
45x5
45x5
75x5
75x5
100x3
115x2
130x3
130x3
130x3
115x6
115x5
100x8

Presses heavy. Back-off sets heavy.

Barbell Curl:
75x8
75x7
75x6

Curls tough.

Hyper-extensions:
35x12
35x10
35x10

[therorschach]

Squat:
45x5
45x5
135x5
135x5
175x5
215x4
245x3
280x2
305x2
305x2
305x2

Squats heavy.

Bench Press:
45x5
45x5
100x5
100x5
135x5
155x4
175x3
195x2
210x1
210x0
210x0
185x3

Jfc. Like last week, bench a complete disaster. Only got one single and failed the second and third attempt. At this point, I think I need to reset (for like the 1213th time). Ugh.

Deadlift:
135x5
135x5
200x5
240x5
290x3
325x2
350x5

DLs heavy.

Bench Press:
150x9
150x8
150x6

Back off sets heavy.

Chin-ups:
BWx9
BWx7
BWx5.7
BWx5.6

Chins tough.

Lying Barbell Triceps Extension:
70x10
70x8

Skulls tough.

Face Pulls:
30x15
30x15
30x10

FPs....who cares.

Starting to hate lifting weights now. Despite the SQ/DL resets, all lifts starting to suck. Weight is around the low to mid 180s. But still no close to being lean. Probably at least another 15-20lbs until 10-12% bodyfat.

[therorschach]

Was able to get this workout in during lunch. Haven't did VD at this gym in a while.

Squat:
45x5
45x5
135x5
180x5
220x2
245x5
245x5
245x5
245x5
245x5

Did not like where VD/ID squats were going so I did a reset. Squats were not bad. I noticed I haven't been doing the shoving-the-knees-out cue consistently which may have been prevent proper hip drive.

Bench Press:
45x7
45x5
95x5
95x5
115x5
135x3
155x2
170x5
170x5
170x5
170x5
170x5

Resetting bench as well. Haven't decided if I am going to try for singles or try 3-5RM on ID. 170 was a slightly challenging for VD today but it was ok.

On the last rep of the last set, I accidentally smacked the hooks when going up which brought down the weight. The rep was too challenging to go back up again so I got pinned. However, I was able to unpin myself by rolling the bar to my stomach and sitting up with no problems. I remember seeing this in a youtube video but was not sure if I was able to do it.

Pull-ups:
BWx9
BWx6.9
BWx5.8
BWx5
BWx5

Pull-ups tough.

Dips:
BWx10
BWx10

Haven't did dips in a while at this gym. There is a step stool to the bars and it forces me to keep my legs straight so it was a bit awkward.

[therorschach]

Power Cleans:
45x3 <-- some hang cleans wit the bar
45x3 <-- some hang cleans wit the bar
65x3
65x3
95x3
110x2
120x1
132.5x3
132.5x3
132.5x3
132.5x3
132.5x3
132.5x3

PCs tough. DIdn't miss reps but was "catching" the bar with my hands too much before racking. I think I might be pulling the bar too far out or something,

Barbell Row:
95x8
115x6
135x9
135x9
135x9

Rows alright. I think my stance was too wide so I narrowed it.

Cycling:
5 min warmup at lvl 5
20 sec sprint at lvl 13 / 100 sec rest at lvl 6
20 sec sprint at lvl 13 / 100 sec rest at lvl 6
20 sec sprint at lvl 13 / 100 sec rest at lvl 6
20 sec sprint at lvl 13 / 100 sec rest at lvl 6
20 sec sprint at lvl 13 / 100 sec rest at lvl 6
5 min cooldown at lvl 6

Intervals tough, barely doing those sprints.